MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
7 min AMRAP
30-sec Row
5 Alt. V-ups (each side)
1 Zombie Climbs
3 Broad Jumps
**3. Workout Prep**
2 sets
5/4 Calorie Row
1 Rope Climb (halfway)
* Practice a good take-off and getting the feet up high *
Metcon
COMP: Metcon (Time)
2 sets
15/12 Calorie Row
3 Rope Climbs
12/10 Calorie Row
2 Rope Climbs
9/8 Calorie Row
1 Rope Climb
– Rest 3:00 between sets –
Target time each set: 3:30 – 4:30
Time cap each set: 6 minutes
FIT: Metcon (Time)
2 sets
15/12 Calorie Row
3 Zombie Rope Climbs
12/10 Calorie Row
2 Zombie Rope Climbs
9/8 Calorie Row
1 Zombie Rope Climb
Rest 3:00 between sets
Target time each set: 3:30 – 4:30
Time cap each set: 6 minutes
Accessory Work
ROMWOD (No Measure)
ROMWOD
SWAMP